Currently my P(ost)WO shake looks about like this:

.5cup quick oats (150cal / 5 prtn / 27 carbs)
2 scoops whey (260cal / 40g prtn / 10 carbs)
3 cups 2% milk (360 / 24 / 33)

That comes out to about 770 calories, 61g protien nd 70g of carbs.

Basically wondering if trading the oats for the equivalent or a bit higher calorie value of dex or maltodex would improve the effectiveness any or simply be a different path to basically the same end.

Realize now that I look back and actualyl see where i've been filling my water bottle up to, I use alot of milk....Could use water but I'm not sure I could stomach oats in something that watery

Also wondering if, at this point in my career (aka newbie land) it even matters much

The general concensus here and most places is that your PWO is best to have sugars thatyll quickly be shuttled into the muscles. Dextrose is a great thing in that regard.

The milk will also slow the absorption of the protein, which isn't what you want post-workout.

Would something like soy milk have the same effect on absorbtion? Main reason I add milk is to thicken the shake up (and my whey seems to dissolve better in milk for some reason)

I'd just try and work with water if you can get used to it. Also...you might want to try to adjust your numbers to get closer to a 2/1 carb/protein ratio.

It all comes down to one simple question: What's more important to you?

(A) Choosing the best type of nutrients your body will readily, & quickly absorb (which will help you grow/recover better for the next work out.)

OR:

(B) Choosing items that aren't the best available options... but you like how they taste better.

My advice: If you only have one meal a day where you need to make your choices based on macronutrients alone, Post-Lifting is it.

Read this post from John, and see if you understand better where I am coming from:

September 10, 2004

I just ordered two more tubs of All The Whey's new Hydrolyzed Whey Protein Isolate. I've made some very nice size and strength gains in a relatively short amount of time while using their new hydrolyzed whey isolate (see my stats page). Simply put: I'm very impressed - I think the hydro isolate is awesome, and it is my new post-workout whey of choice.

As I mentioned before, you need to be aware before you order that the taste is not pleasant: see my August 18, 2004 initial impressions review for more details about the taste. Actually the taste doesn't even phase me anymore. I'm used to it, and can drink it down without any trouble at all. It's just kind of bitter. Anyway, forget about the taste! What we are after are gains, not culinary treats. Nice gains are just what you'll get when you combine proper nutrition and a solid strength training program with the highest quality whey protein isolate money can buy.

Would something like soy milk have the same effect on absorbtion? Main reason I add milk is to thicken the shake up (and my whey seems to dissolve better in milk for some reason)

My PWO shake consists of a 8oz water, 1 banana, .5 cup oats and 1 scoop of whey. The banana actually thickens it up quite a bit. I tried a few with soy milk and didn't notice it coming out much thicker.

jason

My PWO shake consists of a 8oz water, 1 banana, .5 cup oats and 1 scoop of whey. The banana actually thickens it up quite a bit. I tried a few with soy milk and didn't notice it coming out much thicker.

jason

My PWO shake is quite similar:

8oz. water
1/2 banana
1/4 c. oats
1/2 scoop whey
1/4 c. cottage cheese
1/2 c. berries

Very thick and filling.

MD

you should have half the amount of protein to carb, if you have too much protein, it can cause gluconeogenisis, and your body will start converting amino acid's to glucose!! something we dont want!

also milk isnt bad PWO, it has a very high insulin index, and insulin is something we want post-workout, it also helps with IGF-1 levels, all of the advantages of milk do exceed the slowed absorbtion, especially if you are only using 1 cup of milk, its maybe 1/4 of your protein, and 1/8th of your carb, nothing to be worried about